HOW TO… Lift your mood naturally

Studies have shown that regular social contact works as well as antidepressants and professional talking therapies. Spending time with a friend also boosts your confidence and makes you more likely to go out.

Stroke a pet

Stroking a dog or cat increases your levels of the mood-boosting hormones oxytocin and dopamine. The pet doesn’t even have to be yours. If you don’t own a pet, you could volunteer at a local animal shelter.

Get out of a rut

A change of scene can work wonders when we’re feeling low. Take a day trip somewhere new or go to the cinema. Even walking a different route to work or the shops can help make you feel more positive.

Go for a walk

In the winter months many of us don’t get enough sunlight or vitamin D. Whenever the weather brightens up take the opportunity to pop outside — just 10 minutes a couple of times a day will make a big difference to your mood.

Eat oily fish

People who eat a diet that is rich in omega-3 fatty acids are less likely to suffer from depression. Good sources include oily fish, such us mackerel and salmon. If you’re vegetarian, opt for flax seeds, beans and walnuts.